CrossFit Roseville CA, 95747 CrossFit

Workout of the Day for Saturday May 25, 2013

Complete the following in a team of 2, 3, or 4 (3 preferred), with only 1 athlete working at a time (run as group).

Begin with 800 meter run,
then complete,
100 Thrusters, 75/55 pounds
100 KB Swings, 53/35 pounds
100 Sumo DL High Pull, 75/55 pounds
Finish with 260 meters walking lunges

Please be aware of our warm-up for today’s workout. You are expected to show up knowing the routine.

Workout of the day for Friday, 05/24/13

a) Athlete’s Choice
b) Pick a Regional Wod that you have not done yet.
c) Three rounds for time of:
Run 800 meters
50 Wall ball shots, 20/14 pound ball

7 Days, just 1 week, to go on the May Men Vs. Women Challenge—and what is at stake? 

Memorial Day Weekend Schedule
Saturday: Go to the 2013 CrossFit Nor Cal Regionals in Santa Rosa. Regular schedule at CrossFit Roseville.
Monday: One workout only for memorial day at 9 AM.

Workout of the Day for Thursday May 23, 3013

Conditioning
Five rounds for time of:
5 Overhead squats, 135/95 pounds
10 Toes to bar
15 Hang squat cleans, BB: 95/65 DB: 40, 25 pounds
20 Double-unders

“The missing link in so much mainstream fitness programming, from bodybuilding to monostructural endeavors, is the neuromuscular piece—in particular, the development of coordination, accuracy, agility, and balance. We can sum these elements up as “technique.” Omitting them from one’s training necessarily results in only partial fitness, partial expression of one’s genetic potential, and a decreased threshold of maximal capacity. To increase work capacity across broad time and modal domains (the goal of CrossFit), technique is the crucial connection—whether your goal is to win the game, protect your life, complete the mission, or just be fit for the demands of everyday life at any age.”—Greg Glassman

More on this here:  The importance of Olympic weightlifting for the “Sport of Fitness” Part 2 Science from Outlaw CrossFit

**Regular Schedule on Saturday. Modified schedule on Monday – One class only at 9 AM**

Workout of the Day for Wednesday May 22, 2013

Strength
Do as many sets of 7 perfect reps in 12 minutes of:
A. Back Squat
B. Press
C. Deadlift
Rest as needed between sets.

In this workout you will have 12 minutes per station to work up to your heaviest possible load for 7 reps with perfect form.

This Saturday our tribe will be heading to the 2013 NorCal Regionals to cheer on and be inspired by the Fittest athletes in Northern California. A Group of CrossFit Roseville Members will be meeting at the box at 6:00 AM! There will also be new T-Shirts available for purchase Friday night at 7:00 PM and Saturday Morning at 6:00AM!

For those of you who can’t make it, Coach Andy will be running the Morning classes at 8 & 9 AM. T-shirts will be available for cash only during these classes.

Purchase Tickets Here

Northern California Regional
Sonoma County Fairgrounds
1350 Bennett Valley Rd,
Santa Rosa, California

Workout of the Day for Tuesday May 21, 2013

“Schmalls”

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 53/35 pounds
10 Handstand push-ups
Then,
Run 800 meters

Enlarge image

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

“To Know A Hero” with Ann Schmalstieg, CrossFit Journal video [wmv] [mov] [HD mov]

Workout of the Day for Monday May 20, 2013

Speed/Power
On the minute for 10 minutes:
3 Snatch

Conditioning
Tabata Intervals of:
Rowing
Push Press or Push-up
Sit-ups

Find a Story and Be Inspired
~Justin

The 2013 CrossFit Regionals were held this last weekend in the South East, North East, Europe, Southern California, and Europe. Next weekend, our region’s contest is going down in Santa Rosa. If you can make the trip there you will be inspired. Now that you have had a chance to test out these workouts (we did them on Thursday, Friday, and Saturday) you will have a new level of appreciation for the work you see these people can produce. It will inspire you to keep training, keep eating right, and keep pursuing the maximum expression of your God-given genetic potential. One of our previous athletes, Mike Gilmore, will be competing in the Central East region.

Remember, these are real people, just like you and me, who are doing these amazing things. They have jobs just like us, they have setbacks just like us, they balance life/work/family, etc. just like us. I encourage you, take some time and find out the stories of some of these athletes and use it to inspire and strengthen your life as you pursue excellence not just in the box but outside of the box in all the areas of your life. There are amazing inspirational stories throughout our worldwide CrossFit community from many athletes – not just those at regionals. What are some of your favorites?

One impressive story at the So Cal regionals was Andrea Ager’s withdrawal from competition because of a weight calculation mistake – “I want to compete – and win – on a level playing field.

In the South East, Jaime Gold suffered a leg injury on Day 2, but she’s staying in the competition:“(I will) Just be a good sport about it like CrossFit’s all about. Just come out and show them that I’m not going to give up no matter what happens. I’m here, and I’m happy to be able to compete.”

Josh Bridges Takes First On Event 4 - [video]

“This Is Annie Thorisdottir,” CrossFit Journal video [wmv] [mov] [HD mov]

Workout of the Day for Saturday May 18, 2013

Focus on fast completion of workout A, for those who can stay longer, take a break then finish with workout B

A. As an individual or a team of 2-3
100 Double unders
50 Handstand Push-ups
30 Shoulder to overhead, 160/100 pounds
90 feet walking lunge with bar in front rack, 160/00 pounds

B. 4 rounds for time of:
2 Rope climb, 15′
100 foot sprint
4 Squat Clean, 225/135 pounds
100 foot sprint

Workout of the Day for Friday May 17, 2013

Do A or B or both or athlete’s choice or with a partner or with two partners.

http://games.crossfit.com/workouts/regionals

A. For time: (25 minute cap)
100 wall balls (20/14 lbs to a 10′ target)
100 chest to bar pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches (70/50 lbs)

B. 21-15-9 reps for time of: (8 minute cap)
Deadlift (315/205 lbs)
Box Jump (30/24 inch)

There will be several scaled options and suggestions for partitioning.

Workout of the Day for Thursday May 16, 2013

A. “Jackie”
Row 1,000 meters
50 Thrusters, 45 pounds
30 Pull-ups

then,

B1. 3 Rep Overhead Squat Ladder (7 min time limit)
Rest 2 minutes
B2. 30 Burpee Muscle-ups* (7 min cap)

*If you can’t do a muscle-up, do 30 Burpees, 30 pull-ups, then 30 dips as fast as possible or for as many reps as possible in the 7 minutes.

B1. Note: For this event, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.

Athletes will not have a rack, but may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead that will count as the first repetition, as long as all the overhead squat requirements are met.  After a squat snatch, the athlete must perform two additional overhead squats to complete the set.

Men’s starting weights (pounds):  135, 185, 225, 255
Women’s starting weights (pounds):  85, 125, 155, 175

After the 7 minutes is up, athletes will have 2 minutes to transition to the muscle-up rings before the start of Event 3.

Workout of the Day for Wednesday May 15, 2013

On the Minute for 10 minutes do:
1 Hang Power Clean + 1 Power Clean

then,

On the Minute for 10 minutes do:
1 Hang Clean + 1 Clean

Who is going to win? Which gender has it in them to unite in this common goal?

As of May 8th the guys and girls had accumulated CL Points (150 points)

As of May 10th Guys and Girls are again Tied! To spice things up a bit 50 GHD sit-ups have been added as an optional point each day. This means there are 5 total Core exercises you can accomplish to earn a point each day. (If you have never attempted GHD Sit-ups try 10-20 the first day and wait to see how your abs feel. You will not get a point for the challenge but you will build your ability to do GHD sit-ups safely.)